Saturday, December 24, 2022

Benefits of working with a Nutrition Coach


If you're looking to improve your nutrition and reach your health and wellness goals, working with a nutrition coach can be a game-changer. Here are some of the benefits of partnering with a nutrition coach:

  1. Individualized nutrition plan. A nutrition coach will take the time to get to know you and your specific goals, lifestyle, and preferences. They'll create a personalized nutrition plan that takes all of these factors into account, rather than a one-size-fits-all approach.

  2. Expert guidance. A nutrition coach is a trained and certified professional who can provide you with the knowledge and guidance you need to make healthy food choices. They can also help you navigate any challenges or obstacles that may come up along the way.

  3. Accountability. It can be easy to slip back into old habits, especially when it comes to nutrition. A nutrition coach will provide accountability and support to help you stay on track and make progress towards your goals.

  4. Improved overall health. Proper nutrition is essential for overall health and wellness. Working with a nutrition coach can help you improve your energy levels, sleep, digestion, and overall sense of well-being.

  5. Customized support. A nutrition coach will be there to support you every step of the way, providing customized guidance and recommendations based on your individual needs and goals.

Overall, working with a nutrition coach can provide you with expert guidance, accountability, improved overall health, and customized support to help you reach your health and wellness goals. If you're ready to take control of your nutrition, consider partnering with a nutrition coach.

let's schedule time to chat, just fill out our contact form below

5 Reasons to Join a Small Gym in St Cloud Florida


Are you considering joining a gym in St Cloud Florida, but not sure where to start? Look no further than THE WORKOUT!

Here are 5 reasons why joining a small gym in St Cloud Florida is the right decision for you:

  1. Personalized attention and support. At a small gym, like THE WORKOUT, you'll receive individualized attention and support from the staff and trainers. Whether you're a beginner or an experienced athlete, you'll receive the guidance and motivation you need to reach your fitness goals.

  2. A sense of community. Small gyms often foster a sense of community among their members. This can be especially important for those who are new to the area or may not have a lot of friends who share their fitness interests.

  3. More personalized training options. Small gyms often offer a variety of training options, from group fitness classes to personal training sessions. This allows you to choose the type of training that best suits your needs and goals.

  4. Affordable pricing. Small gyms often have more affordable pricing compared to larger chain gyms. This can be especially appealing for those who are on a budget or don't want to commit to a long-term contract.

  5. Convenient locations. Small gyms are often located in the heart of a community, making it easy to fit in a workout before or after work or other daily activities.

Overall, joining a small gym in St Cloud Florida like , THE WORKOUT, can provide you with personalized attention and support, a sense of community, more personalized training options, affordable pricing, and convenient locations. Whether you're looking to lose weight, build muscle, or just improve your overall health and wellness, a small gym can help you achieve your goals.



Tuesday, December 20, 2022

What is the difference between fat loss and fat burning?

Fat loss and fat burning are often used interchangeably, but they refer to slightly different things.

Fat loss refers to the overall process of reducing the amount of fat in your body. This can be achieved through a combination of diet and exercise, as well as other lifestyle factors such as sleep and stress management.

Fat burning, on the other hand, refers specifically to the metabolic process by which your body converts fat into energy. This occurs when you are in a calorie deficit, meaning that you are burning more calories than you are consuming. When your body doesn't have enough energy from the food you've eaten, it will turn to stored fat as an energy source.

So, fat loss is the result of a combination of factors that contribute to the reduction of fat in your body, while fat burning refers specifically to the metabolic process by which fat is converted into energy.

You Really Need To Get Yourself A Coach.


You Really Need To Get Yourself A Coach. So what exactly is a Coach? According to one of the top business strategists in the U.S., Tony Robbins, a coach, is, "Someone [who is] professionally trained to help you maximize your full potential and reach your desired results." He continues to define a Coach, "like a supportive friend and a trusted adviser rolled into one. They're someone who will push you to identify your goals, hold you accountable and provide encouragement throughout your journey to become a better version of yourself." You have a goal – great! But you need more than a goal to achieve your dreams. You need a clear vision and laser-focused energy in order to make that vision a reality. A Coach is an expert who can help you clarify your goals. Through comprehensive goal-setting and examining your current operations, a real Coach will help you hone in on what you truly want, and cut down on efforts that aren’t helping your objective. If formulating a clear vision isn’t your issue but creating an actionable plan to execute it is, a Coach is still your go-to resource. let's schedule time to chat, just fill out our contact form below


Monday, December 19, 2022

Creating the best version of yourself


Creating the best version of yourself is a journey that involves personal growth and self-improvement. It involves setting goals, developing healthy habits, and making changes to become the best version of yourself physically, mentally, and emotionally. Here are some tips to help you on your journey:

  1. Set specific and achievable goals: Setting specific and achievable goals can help to keep you motivated and on track. Consider setting goals in different areas of your life, such as physical fitness, career, relationships, and personal development.

  2. Develop healthy habits: Developing healthy habits can help to improve your overall well-being and support your personal growth. This can include things like exercising regularly, eating a healthy diet, getting enough sleep, and managing stress.

  3. Seek support and guidance: Seeking support and guidance from friends, family, or professionals can be helpful in your journey to become the best version of yourself. This can include seeking the help of a therapist, coach, or mentor.

  4. Practice self-care: Taking care of yourself is crucial for personal growth and well-being. Make time for activities that nourish your mind, body, and spirit, such as exercise, meditation, or hobbies.

  5. Learn from your mistakes: It's natural to make mistakes, but it's important to learn from them and use them as opportunities for growth and self-improvement.

  6. Celebrate your progress: Remember to celebrate your progress and accomplishments along the way. This can help to keep you motivated and encourage you to continue on your journey.

Creating the best version of yourself is a journey that requires effort and commitment. By setting goals, developing healthy habits, seeking support, and practicing self-care, you can work towards becoming the best version of yourself.



Here is an article on the benefits of Strength Training

 Strength training, also known as resistance training, is a type of physical activity that involves using resistance to build and maintain muscle mass. It can be done using a variety of methods such as lifting weights, using resistance bands, or using body weight exercises. Strength training has numerous benefits for both physical and mental health.

Here are some of the benefits of strength training:

  1. Increases muscle mass: Strength training helps to build and maintain muscle mass, which can help to improve overall strength and physical performance. This can be especially beneficial for older adults, as muscle mass tends to decrease with age.

  2. Improves bone density: Strength training can help to increase bone density, which can reduce the risk of osteoporosis and other bone-related conditions.

  3. Increases metabolism: Building muscle mass can increase metabolism, which can help to burn more calories and potentially lead to weight loss.

  4. Improves cardiovascular health: Strength training can improve cardiovascular health by lowering blood pressure and increasing heart health.

  5. Reduces the risk of injury: Strong muscles can help to support and stabilize joints, which can reduce the risk of injury during physical activity.

  6. Improves mental health: Strength training can have a positive impact on mental health, including reducing stress and anxiety, improving mood, and increasing self-esteem and body image.

It's important to consult with a healthcare professional or a certified personal trainer before starting a strength training program, especially if you have any underlying health conditions or injuries. They can help to design a program that is appropriate for your individual needs and goals. Strength training can be an effective and enjoyable way to improve physical and mental health.



Here is an article on fat loss


Fat loss is a common goal for many people, as excess body fat can lead to a range of health issues such as obesity, type 2 diabetes, heart disease, and even certain types of cancer. Losing fat involves making healthy lifestyle changes that include regular physical activity and a balanced diet.

Here are some tips to help you lose fat and improve your overall health:

  1. Increase physical activity: Regular physical activity is an important part of any fat loss plan. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by the Centers for Disease Control and Prevention (CDC). This can include activities such as walking, running, cycling, swimming, or dancing.

  2. Eat a balanced diet: A balanced diet is crucial for fat loss. Focus on consuming a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of added sugars, refined grains, and unhealthy fats, as these can contribute to weight gain.

  3. Get enough sleep: Adequate sleep is important for overall health and can also help with fat loss. Aim for 7-9 hours of sleep per night to help your body recover and repair.

  4. Stay hydrated: Drinking enough water is important for maintaining good health and can also help with fat loss. Aim for at least 8-8 ounces of water per day, and more if you are physically active.

  5. Manage stress: Chronic stress can lead to weight gain, so it's important to find ways to manage stress effectively. This can include activities such as meditation, yoga, or exercise.

  6. Seek support: Losing fat can be challenging, so it can be helpful to seek support from friends, family, or a healthcare professional. A registered dietitian or a certified personal trainer can provide guidance and support to help you reach your fat loss goals.

Remember, losing fat is a journey and it's important to be patient and consistent. Don't get discouraged if you don't see immediate results – making healthy lifestyle changes takes time and effort, but the long-term benefits are worth it.



Wednesday, December 14, 2022

FINALLY 3 New Videos and Some New Things We Are Adding


Hello Everyone Happy Hump Day

FINALLY - We have some new episodes of Lais and The Coach, but before I tell you what we have, let me tell you what we have coming.


1st We are considering adding more Zoom Workouts. Some of you may or may not know we offer a ZOOM WORKOUTS MEMBERSHIP, where we transmit our Workouts LIVE from our gym at 6:30pm Monday thru Friday. So we are considering adding the 9am class as well to our Zoom rotation. 

But it's up to you if any of you are interested, make sure you let us know...(just reply to this email)


2nd We are planning the 1st SEMINAR at the new gym. When the idea of opening the NEW location started, I knew this is how we wanted to do it. 

With a Seminar.

Reading post, books, watching YouTube content...can sometimes be confusing, but being in the room...going into deep details, making things simple...and answering specific questions...I think that can certainly help.

So I am thinking about December 28th or 29th at 7:30pm at our gym.

I may do it in English and in Spanish.

and it will be FREE for anyone to attend.

A 45 minute seminar going over all the things people are usually curious about and unlimited Q&A.


More Details Coming 


3rd some kick a$$ workouts to close the year. Attention all Members of our Nutrition Coaching Program, TEAM4EVER, Lifestyle and Mastermind, I will be posting in our Private Facebook set up time for all of you to come here and spend the day training, eating and closing out the year with us. Maybe even a Team outing.




1st up an interview with TEAM4EVER Athlete Tiffany 

Lais and The Coach chat with Tiffany Likness (#podcast)

Next an interview with TEAM4EVER Athlete and New WBFF Pro Mollie

Lais and The Coach chat with New WBFF PRO Mollie William (#podcast)


Watch our Road Trip, The Week in Atlantic City, In room check ins, backstage stuff and more.